Ask any nutritionist and they’ll tell you that cooking at home is one of the best ways to improve your diet, but the benefits can extend to your pocketbook as well. According to researchers from the University of Washington School of Public Health, folks who regularly ate meals cooked from scratch at home not only increased their consumption of fresh fruits and vegetables but also saved money doing it. The study, published in the American Journal of Preventive Medicine, stated in its conclusion that “…home-cooked dinners were associated with greater dietary guideline compliance, without significant increase in food expenditures.”
Luckily, it only takes a few humble ingredients to create tasty, nutrition-packed meals. To maximize both flavor and value from home cooking, lean into hearty ingredients and clever pairings. Richly spiced jerk-style black beans take full advantage of the nutritional alliance formed when iron-laden black beans are cooked with ingredients that are high in vitamin C, which helps our bodies absorb plant-based iron. When beans are paired with brown rice, the dish provides a complete plant-based protein because together they each contribute amino acids the other is missing.
Jerk spiced black beans
and rice
Ingredients:
1 tablespoon olive oil or bacon fat
1 onion, chopped
3-4 cloves garlic, chopped
1 tablespoon grated ginger
1 each red and green bell pepper, chopped
½ teaspoon each dried thyme, garlic powder and ground cumin
¼ teaspoon each allspice, black pepper and cinnamon
1 bay leaf
1 30 ounce can low sodium black beans, drained
2 cups frozen corn kernels
1 cup water
Salt, to taste
Chopped green onions and cilantro to serve
Hot brown rice, to serve
Heat the fat in a large skillet over medium high heat. Add the onion, garlic and ginger along with a pinch of salt and sauté’ until fragrant and just barely begin to turn golden, about 3-4 minutes. Add the bell pepper and sauté two minutes more, then add the spices, bay leaf, black beans, corn and water. Bring to a simmer and cook on medium low heat, stirring occasionally until the water has almost reduced, about 15 minutes. Serve with freshly cooked brown rice and hot sauce if desired.
Leftovers freeze well and are tasty wrapped in a burrito or served for breakfast with a fried egg on top.
Pasta with caramelized cabbage and bacon
This recipe is great for folks who love pasta but are trying to eat less of it because of the dish’s high proportion of cabbage to carbs. Initially it may seem like way too much cabbage but it will cook down significantly. This dish can easily be made vegetarian by omitting the bacon, but meat lovers may enjoy swapping out the bacon for spicy rounds of smoked polish or andouille sausage.
Ingredients:
4 ounces bacon, diced
1 onion, thinly sliced
6 garlic cloves, minced, divided
1 medium head of cabbage, about 2-3 pounds
1 pound whole wheat pasta such as shells or penne
½ cup panko breadcrumbs
2 tablespoons butter or bacon fat
Red pepper flakes, to serve
Parmesan cheese and chopped parsley, to serve
Bring a large pot over high heat and bring to a boil. Turn down heat to keep it hot until ready to use.
Heat your largest skillet over medium high heat and cook the bacon until crispy. Remove the bacon with a slotted spoon and set it aside to drain on paper towels. Add the onion to the hot bacon fat and cook until it’s just softened and fragrant, about two minutes. Add the garlic and stir 30 seconds more, then add as much cabbage as the skillet can reasonably hold along with a generous pinch of salt. Add a splash of water and cook the cabbage until it wilts down, then add the remaining cabbage and continue to cook it down. Turn the heat to medium-low and cook, stirring occasionally, until the cabbage is cooked down and caramelized, about 20-30 minutes.
While the cabbage is cooking, make the crispy breadcrumbs. In a small skillet, melt the butter and add the remaining three cloves of minced garlic. Cook until fragrant, about 30 seconds, then add the breadcrumbs and cook, stirring constantly, until the breadcrumbs are golden and crispy. Season with salt and pepper and set aside.
Approximately 20 minutes into caramelizing the cabbage, add the pasta to the boiling water. Cook until just al dente, or tender. Reserve a cup of pasta water then drain. Add the drained pasta and cup of pasta water to the caramelized cabbage. Turn the heat to medium high and cook, tossing the pasta and cabbage to thoroughly combine. Season to taste with salt and both red and black pepper if desired. Transfer to a warmed serving dish and top with crispy breadcrumbs and chopped parsley.
